Chest Strength Workout - 30min Advanced
This advanced chest and triceps session focuses on maximizing force production and structural stability using Tonal's dynamic resistance. You will transition from heavy compound presses to high-tension isolation movements to fully exhaust the push muscles. It is designed for experienced lifters looking to break through strength plateaus.
This workout is for advanced lifters or combat athletes who require high levels of upper body pressing power and core stability under tension. It is ideal for those who have mastered Tonal's basic movements and want to push their limits.
Equipment
Workout Plan
Rest 120-150s between heavy compound sets, 60-90s between accessories, and 30-45s for the high-rep finisher.
Bench Press
Chest, Triceps, Abs
Engage Spotter Mode and drive the handles up explosively while keeping your feet planted.
Standing Incline Press
Shoulders, Chest, Triceps
Lean slightly into the cables to maintain a stable base while pressing toward the ceiling.
Single Leg Standing Chest Press
Chest, Obliques, Triceps
Engage your core to resist the pull of the cables while balancing on one leg.
Bench Chest Fly
Chest, Shoulders
Keep a slight bend in your elbows and focus on a wide arc to maximize chest stretch.
Reverse Grip Triceps Extension
Triceps, Forearms
Keep your palms facing up to emphasize the medial head of the triceps through the full range.
Skull Crusher
Triceps
Keep your elbows pinned toward the ceiling and lower the handles slowly toward your ears.
Why this order
The workout begins with the heaviest compound movement to utilize maximum digital weight while fresh. We then move into a stability-focused unilateral press to challenge the core before finishing with isolation movements that maximize the eccentric stretch and metabolic stress.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Should I use Spotter Mode for the heavy Bench Press sets?
Absolutely. Since we are targeting a low rep range for strength, Spotter Mode will automatically reduce the digital weight if you struggle with the final reps, allowing you to train safely at your limit.
How should I handle the weight for the Single Leg Standing Chest Press?
Focus on stability first. Tonal may suggest a lower weight than your standard press because your core must work significantly harder to maintain balance on one leg.
Can I add Eccentric Mode to the Skull Crushers?
Yes, adding Eccentric Mode is a great way to increase time under tension. It will make the lowering phase heavier, which is highly effective for building triceps strength and tendon resilience.